Friday September 29th

– Midday 3.0 from 10:30am-12:30pm
** Reminder**
– Team Series Event 7&8 will be running during TCP on Saturday at 11:30am-1:00pm
– Sunday will be a programmed Team Series Event 5 for all classes.

Weightlifting + Gymnastic Skill

EMOM x 12 minutes
Min 1: Power Clean x 3-5 reps @ 65-70%
Min 2: Ring or P-Bar Dips x 5-10 reps

WOD

For time:
50 Cal Row
50 TTB

*Pack
50 Cal Row
35 TTB
*Pup
35 Cal Row
35 Knee Tucks

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Back Squat
*Sets 1-2 x 4 reps @ 70%
*Sets 3-4 x 2 reps @ 80%
*Sets 5-6 x 6 reps @ 65%

B. Every 90 seconds x 6 sets
3-Pos Power Snatch + OH Squat
*Sets 1-3 @ 60%
*Sets 4-6 @ 65%
*After each Snatch, perform 1 OH Squat.

C. 3 sets of:
Lateral Goblet Lunge x 6-8 reps/Leg (Moderate)
Rest 30 seconds
TEMPO Hip Extensions x 10-12 reps @ 3131
Rest 30 seconds
AB Roll Outs x 12-15 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Snatch Balance +TEMPO OH Squat @3311
*Sets 1-2 x 3+1 @ 65%
*Sets 3-4 x 2+1 @ 70%
*Sets 5-6 x 1+1 @ 75%

B. Every 90 seconds x 5 sets
3 TnG Power Snatch
*Start at 70-75% and build to a Heavy Triple.

C. 3 sets of:
Seated Arnold Press x 8-10 reps
Rest 30 seconds
3D Banded Pull Aparts x 15-20 reps
Rest 30 seconds
Wtd Chinese Planks x 60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

3 rounds for time:
100 Dbl-Unders
25 Wall Balls (20/14)

Level 3:

5 rounds for time:
50 Dbl-Unders
12 Alt DB Snatch (55/35)
200m run